Ddala Amasavu Mabi? Tumanye Ddala Amasavu Amalungi N'amabi (Dietary Fats)

Bangi ku ffe tutya katono bwe tuwulira ekigambo " amasavu ," nedda? Ebintu nga "Nja kugejja," "Nja kuzimba kolesterol," ne "Nja kulwala omutima" bijja mu birowoozo. Edda abasawo baatugamba okukendeeza oba okwewala amasavu. Naye kati, ssaayansi w’obusawo akulaakulana, era tukimanyi nti amasavu gonna ge tulya si mabi eri emibiri gyaffe. Mu butuufu, waliwo amasavu "amalungi" agayinza okuyamba okufuga omuwendo gwa kolesterol wo n'okukukuuma nga oli mulamu bulungi.

Lwaki amasavu geetaagisa nnyo mu mubiri gwaffe?

Mu ngeri ennyangu, amasavu kiriisa kikulu nnyo mu mibiri gyaffe okukola obulungi. Lowooza ku mulimu amasavu gano bwe gakola ku mibiri gyaffe.

• Awa amaanyi: Amasavu nsibuko nnene ey’amaanyi agawa amaanyi ageetaagisa okukola olunaku lwonna.
• Akuuma ebbugumu ly’omubiri: Amasavu gayamba okukuuma ebbugumu ly’omubiri gwaffe nga linywevu.
• Okuzimba obutoffaali: Buli katoffaali mu mubiri kakolebwa oluwuzi lw’obutoffaali olulimu amasavu.
• Akuuma ebitundu by’omubiri: Amasavu gakola ng’ekibikka eky’obukuumi okwetoloola ebitundu by’omunda ebikulu ng’omutima n’ensigo.
• Ayamba okunyiga vitamiini: Amasavu geetaagisa nnyo omubiri okunyiga vitamiini ezitabulwa mu masavu nga vitamiini A , D, E, ne K.
• Akola obusimu : Amasavu geetaagisa nnyo mu kukola obusimu obufuga emirimu egy’enjawulo mu mubiri.

Ekisinga obukulu kwe kwongera ebika by’amasavu ebituufu mu mmere yaffe, mu bungi obutuufu . Amasavu agatali manywevu ge masavu ‘amalungi’ agalungi eri omubiri. Saturated ne trans fats ge masavu ‘amabi’ ge tusaanidde okwegendereza. Katutunuulire bino byawukana kati.

Amasavu amangi n’agatali majjuvu kye ki?

Enjawulo enkulu wakati w’ebika by’amasavu bino ebibiri eri mu nsengeka y’eddagala lyago. Naye ka tuleme kwogera ku bintu ebizibu bwe bityo, wabula tubitegeere mu ngeri ennyangu.

• Amasavu amangi : Gano gatera kuba nkalu ku bbugumu erya bulijjo. Lowooza ku mafuta ga muwogo ne butto. Bafuuka amayinja mu nnyonta, nedda? Bwe kityo bwe kiri.
• Amasavu agatali manywevu: Gano gaba mazzi ku bbugumu erya bulijjo. Eby’okulabirako mulimu amafuta g’ezzeyituuni n’amafuta g’enjuba.

Lwaki tusaanidde okweraliikirira amasavu amangi?

Bwe tulya emmere nnyingi erimu amasavu amangi, emiwendo gyaffe egya "bad cholesterol" ( LDL cholesterol ) giyinza okweyongera. Kino LDL cholesterol gets deposited ku bisenge by’emisuwa gyaffe , ekivaako okuzibikira. Kino kyongera obulabe bw’okulwala endwadde ez’amaanyi ng’endwadde z’omutima n’okusannyalala.

Wabula waliwo endowooza ez’enjawulo mu basawo ku masavu gano amangi. Okunoonyereza okumu kugamba nti tewali bukakafu bulaga nti zikwatagana butereevu n’endwadde z’omutima. Wabula ebibiina ebinene nga American Heart Association bigamba nti tofuna bitundu bisukka mu 5%-6% ku kalori zo eza buli lunaku okuva mu masavu amangi. Ekikulu kye ky’olya mu kifo ky’amasavu amangi. Okugeza, okukyusa amasavu amangi n’ossaamu amasavu ‘amalungi’ agatali malungi kiyinza okukendeeza ku bulabe bw’okufuna endwadde z’omutima.

Amasavu Amangi

Bino bye tuyita "amasavu amalungi." Tuzifuna okusinga mu nva endiirwa, entangawuuzi n’ebyennyanja. Olw’okuba birungi eri omutima n’ebitundu by’omubiri ebirala, abasawo bagamba nti tugasse mu mmere yaffe mu kifo ky’okubigattako amasavu amabi.

Amasavu agatali majjuvu gaawulwamu ebika bibiri ebikulu:

1. Amasavu agatali gamu: Amafuta gano gaba mazzi ku bbugumu erya bulijjo, naye nga gakaluba nga gateekeddwa mu firiigi.

• Mmere ki erimu bino?: Ovakedo, amafuta g’ezzeyituuni, amafuta ga canola, amafuta g’entangawuuzi, entangawuuzi ng’amanda, kaawa, n’entangawuuzi.

2. Amasavu agatali ga bulijjo: Amafuta gano gasigala nga mazzi ku bbugumu erya bulijjo ne mu firiigi.

• Mmere ki erimu bino?: Flaxseed, amafuta ga kasooli, amafuta ga soya, amafuta ga sunflower, walnuts, ebyennyanja ebirimu amafuta nga salmon, tuna, ne mackerel.

Omega-3 ne Omega-6: Lwaki bikulu nnyo?

Owulidde ku Omega-3 ne Omega-6? Zino ziri mu kiti ky’amasavu agatali gamu (polyunsaturated fats) agoogeddwako waggulu. Era ziyitibwa "essential fatty acids" kubanga emibiri gyaffe tegisobola kuzikola ku bwazo. Kino kitegeeza nti tulina okuzifuna mu mmere yaffe.

Asidi z’amasavu eza Omega-3

Okunoonyereza kulaga nti bino bikendeeza ku bulabe bw’okufuna endwadde z’emisuwa. Zijja mu ngeri ssatu enkulu: EPA, DHA (ezisinga zisangibwa mu byennyanja), ne ALA (ezisangibwa mu nsibuko z’ebimera).

• Ensonda ezisinga obulungi: Okulya ebyennyanja ebirimu amafuta nga salmon, mackerel, ne herring waakiri emirundi ebiri mu wiiki kiyinza okukuyamba okufuna omega-3s zo. Flaxseeds ne walnuts nazo zirimu.

Asidi z’amasavu eza Omega-6

Bino bisangibwa mu nva endiirwa eza kiragala, entangawuuzi, n’amafuta g’enva endiirwa. Wadde nga edda zaali zilowoozebwa nti zibi eri omutima, okunoonyereza okw’omulembe guno kulaga nti nazo za mugaso eri obulamu bw’omutima.

Ekika ky’amasavu g’olina okwewala: Trans Fats

Kino kye kika ky’amasavu ekisinga obubi era eky’obulabe . Wadde nga mu butonde zisangibwa mu bungi obutono mu nnyama n’amata, amasavu agasinga aga trans ge tulya gakolebwa mu ngeri ey’ekikugu mu makolero. Amafuta g’enva endiirwa ag’amazzi gakaluba nga gateekebwamu haidrojeni (hydrogenation). Kino kisobozesa emmere okuterekebwa okumala ebbanga eddene, ate era kigiwa obuwoomi obulungi n’endabika ennungi.

Bino biyinza okuwooma naye si birungi eri mubiri gwo. Amasavu gano agatali malungi galinnyisa omuwendo gwa kolesterol omubi ogwa LDL ate ne gukendeeza ku kolesterol omulungi ogwa HDL. Kino kyongera nnyo ku bulabe bw’okufuna endwadde z’omutima, okusannyalala, ne ssukaali ow’ekika eky’okubiri .